CrossFit Trafford – CrossFit
0-5: Briefing / Scaling (No Measure)
5-13: Warm-up (No Measure)
5 Rounds of Rowling – 100m Target
Then 2 Rounds
5 Inch Worms
15m Bear Crawl
13-33: Supine Ring Row
6 Rounds – Max Reps. Rest for up to 3 mins/round
33-40: WOD / Skill Prep (No Measure)
40-56: Metcon (Time)
For Time
0:00-4:00
2 Rounds
16 Deadlifts (60/35kg)
12 T2B
If completed before 4:00, then:
2 Rounds
13 Deadlifts (80/50kg)
12 T2B
If completed before 8:00, then:
2 Rounds
10 Deadlifts (100/65kg)
12 T2B
If completed before 12:00, then:
2 Rounds
7 Deadlifts (120/80kg)
12 T2B
16 Min Time cap
For scaling – you want to start in the region of 40% of your 1RM, so you want to feel the weight, but not struggle too much with the first set, about 4/10 difficulty.